WOD 1.12.15

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[caption id="attachment_3490" align="aligncenter" width="642"] Logan and Bobby during the final WOD of the Brevard Open[/caption] Warm-up: 2RNFT: Row 200M 10 Hip extensions 10 GHD sit-ups 25 Double unders Strength: 14 Minutes: Establish a 4 Rep heavy for day --> Deadlift. WOD – 3RFT:  COMP: 500m Row 12 Hang Power Cleans, 185/135…

Happy Thanksgiving!

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[caption id="attachment_3481" align="aligncenter" width="960"] Yes....That's my brother (John) and I (Coach Matt)Happy Thanksgiving everyone![/caption] CFV Athletes, At this time of Thanksgiving I pause to think about how much the CFV community has grown. I am so grateful to have such wonderful people surrounding me in this journey, and thankful for…

WOD 24.11.15

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[caption id="attachment_3470" align="aligncenter" width="642"] 6:30PM CLASS with Coach Will[/caption] Warm-up: 1RNFT: 30-60 second Row 30-60 second Run Followed by: 15 GHDSU or Sit-ups 15 Hip Extensions 10 Strict Pull ups Or Ring Rows 10 Push ups or Strict Ring Dips 10 Reverse Lunge Reach (alternating Samson Stretch) 10 Wall Facing…

WOD 23.11.15

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[caption id="attachment_3466" align="aligncenter" width="642"] Coach Luis [/caption] Warm-up: Barbell warm-up (clean and Jerk) Then 2RNFT: 5 power cleans (building to WOD weight) 5 Jerks (building to WOD weight) 7 T2B or Knee Raises 7 Box jumps or step ups WOD:For time: 15-12-9-6 COMP: Power Clean (155/105) T2B Push Jerk (155/105)…

WOD 21.11.15

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[caption id="attachment_3462" align="aligncenter" width="642"] The Best Hour of Your Day[/caption] Team Lumberjack 20 WORKOUT (2 person teams) aka "Lumberjack 40" On November 5, 2009, a terrorist attacked soldiers and civilians at Fort Hood, Texas. When the shooting ended, he had killed 12 soldiers and one civilian and wounded 43 others.…

WOD 20.11.15

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[caption id="attachment_3459" align="aligncenter" width="642"] muscle ups everywhere[/caption] Warm Up:  1 rounds not  of: 30-60 second Row 30-60 second Run Followed by: 15 GHDSU 15 Hip Extensions 10 Strict Pull ups 10 Push ups or Strict Ring Dips 10 Reverse Lunge Reach (alternating Samson Stretch) 10 PVC Pass Throughs 10 PVC…